Taper week begins

Monday and happy Columbus Day! We had a nice day yesterday. My uncle and his family came up to visit, so we had dinner at my parents house. A good visit was had and it was a nice rest day for me, and I only had to work half a day!

This morning, I was up raring to go and biked to the gym. Chilly, but still doable right now. Last lifting session of the week pre duathlon.

Exercise

Set/rep/weight

Muscle worked

Barbell Split Squat

3 sets of 10 at 55#

Lower body

Dumbbell pull over

4 sets of 12 with 25# DB

Back

Barbell stiff-leg deadlifts

3 sets of 10 at 75#

Lower body

Decline sit ups

3 sets of 12

Core

Upright row

3 sets of 10 at 30#

Shoulders

Triceps pull down

3 sets of 15 at 30#

Triceps

Seated Calf Raise

3 sets of 10 at 110#

Calves

I am having some soreness in the front my shoulder with any pushing activity, so I am laying off any chest exercises for a while (probably 3 weeks). That is quite annoying. I think it is tendonitis/bursitis. Anyone have any good chest exercises that don’t have a push component to them? Maybe I need to start some chin ups again.

I was going to run on the treadmill, but then I thought I would wait until later since it was going to be nice out. So – I biked on home for breakfast!

I put my head down today and just worked, worked, worked. I wanted to finish up as early as I could. I actually was a little surprised that there was enough work for both jobs, since the clinics were closed today. I’ll take it, though!

Lunch break. Guess what is back in the house? Tuna. Yay… maybe not so ready for it after all LOL!

Well, I did get some more lemon pepper, so it was all right. Sunchips on the side in the super noisy bag. Did you know they are going to discontinue the eco friendly bag on all but the regular chips because too many people complained about the noise? Lame…

I was having some nut issues today. John made me a latte in the afternoon, which I paired up with this:

I finished up work at about 4 pm, which was awesome! I decided to go out for a run and asked John if he wanted to go down to the track. I just wanted an easy 2-mile run as part of my taper.

Pink item of the day! My and my trisuit (aka Triscuit) ready for the run.

Amazing how I can bike outside all summer and still be pasty white. 64 degrees out, baby! I was ready for that 😀 My legs felt a little stiff, but likely due to the lifting from this morning. John did 3 miles, he passed me a couple times on the track.

This week is the taper week. Weather looks like it should be passable for the duathlon on Sunday. The week will look like this:

Sun: Rest day.

Mon: Lifting, 4 mile bike ride, 2 mile run.

Tues: 5 mile bike ride, 2 mile run.

Wed: Rest day, walking.

Thurs: 13 mile bike ride (if no rain)

Fri: 2 mile run.

Sat: Rest day

Sun: Duathlon!

Dinner time when we got back from the run.

I managed to snack on a few handfuls of peanuts.

I probably ate close to 2 ounces. Ooops. So much for not snacking before dinner! I made a pressed sandwich with chicken, laughing cow, honey mustard and apples. It was good. I should do that for a recipe post tomorrow.

MNF tonight and I am done with work for the day! John and I are going to sneak out for some coffee before he goes to play poker.

Great workout. I’m always pastey white as well but don’t think it’s such a bad thing anymore. I burned myself so badly too many times when I was younger trying to get that tan. Live and learn.
What about this Duathlon? Is there a link? Where is it? I’m so excited for you.
.-= Joanne´s last blog ..Sleepers- Working Legs- Gluten Free Zucchini Orange Bread =-.

Love your “triscuit.” I’m so sorry your shoulder is sore and hope you find your way through it. I fell on my shoulder once and had bursitis which bothered me for a couple of years, but finally went away.
.-= Tish´s last blog ..Weekend Recap =-.

Bummer on the shoulder! I do love my push-ups & would be bummed not to be able to do those. I was wondering if you can modify & do some dumbbell flies or cable crossovers at the gym that will not hurt your shoulder.. you know, not extend to far out…. maybe even the cables on light weight might allow you some cable chest presses at a lighter weight….

Don’t know of any non-pushing chest exercises..sorry to hear about the soreness. I just got a huge craving for tuna and lemon pepper after looking at that picture of your lunch. Jumps off the page at me! Hope the shoulder heals fast.
.-= Call Me Ishmael´s last blog ..Run 5k Check =-.

That bar looks yummy. Bet I can compete with you on the whiteness even though I’m out running all the time. 🙂 Love the Triscuit shot!
.-= Amanda @ bakingwithoutabox´s last blog ..They did the Monster Marsh =-.

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Who is Lori?

I'm a 49-year-old who undertook a journey to lose 100 pounds by changing my lifestyle. Follow along as I work on maintenance and share my fitness goals, house renovations and life in general!